Some say Zone 2 training isn’t a good place to be in. Personally, I think Zone 2 cardio is perfect for most people who are looking to improve their health and longevity.
Training and living a fitness-based lifestyle is a serious commitment. When you make time to exercise, you want to feel confident that the approach you’re using will actually deliver results, especially when it comes to cardio.
For many, cardio resembles a four-letter word that would be a no-no to be said around children. That said, cardio is a necessary evil that many begrudgingly do.
There are many methods of cardio out there today, but one seems to have gained a lot of attention lately for being both effective and surprisingly simple to apply.
What am I walking about?
You should already know (as a spoiler alert from the title) but I am talking about Zone 2 cardio.
In this article, we are going to dive deeper into Zone 2 cardio and its benefits.
Disclaimer: This article is for informational purposes only and should not be used to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, making changes to your nutrition plan, or adding any new supplements into your current regimen.
What is Zone 2 Cardio?
Cardio exercise is often broken down into five zones, with Zone 1 being the easiest and Zone 5 the hardest. The zones are based on intensity and the effect each level has on your heart rate.
Zone 1, for example, is very gentle and barely raises your heart rate, while Zone 5 pushes it to the upper limit.
Each zone is tied to a percentage of your maximum heart rate, so the higher the zone, the more demanding the workout.
Zone 2 sits right in that sweet spot with about 60-70% of your maximum heart rate. This usually looks like low to moderate-intensity exercise: a brisk walk, light jog, or steady cycling session.
In this zone, you should still be able to hold a conversation, and you can sustain the effort for at least 30 minutes without burning out. I like to think of it as the kind of workout that leaves me energized afterward rather than drained.
It’s also sometimes called “base training,” because many experts suggest that the bulk of your cardio should come from Zone 2, even up to two-thirds of your total training time. It builds endurance, strengthens your aerobic foundation, and makes higher-intensity workouts easier to handle later on.
5 Benefits of Zone 2 Cardio
For many athletes and gym-goers, Zone 2 training can feel unfamiliar because it’s not a range we usually spend much time in. Weight training or yoga often keeps you in Zone 1, while sports, group classes, and other high-intensity workouts push you up into Zones 3, 4, or even 5.
That’s why Zone 2 can feel like an odd “in-between” zone, as it is steady and sustainable, but not something most people focus on. This is precisely what makes it so valuable.
Let’s look at a handful of benefits you can experience through Zone 2 cardio.
1. It builds an aerobic foundation
Think of your body like a building. Aerobic capacity forms a major part of the foundation, and Zone 2 training is the process of laying down that foundation slowly and carefully. Each session adds more bricks, making the base stronger over time.
This stronger base improves your ability to handle harder work and achieve better results. When the moment comes to push yourself, whether it is in a race, a high-intensity interval class, or a demanding workout. You will always be better prepared to perform at a higher level and get more out of the effort.
2. It can burn fat
Your body uses different fuel sources depending on the training zone. During Zone 2 cardio, fat becomes the primary fuel rather than carbohydrates, which makes this type of training especially effective for promoting fat loss.
Research has shown that maximal fat oxidation occurs when your heart rate is between about 60% and 80% of its maximum.
3. Lowers resting heart rate
That ability to do more work and train in a higher zone comes with another important benefit. It can help lower your resting heart rate, which is a key marker of improved cardiovascular health.
A lower resting heart rate means your heart does not have to work as hard to pump blood, and that translates to better efficiency and overall health.
I agree that looking good is a goal for many people, but the bigger picture is about improving both the quality and length of life. Training in Zone 2 supports that goal and helps build a healthier foundation for the long term.
4. It boosts recovery
With a larger aerobic capacity, your muscles receive more oxygen during and after exercise.
You also become more efficient at flushing out lactic acid, the substance that builds up in your muscles and contributes to delayed onset muscle soreness (DOMS). The result is faster recovery, which allows you to train again sooner and push harder in your next session.
In fact, research shows that Zone 2 training can significantly improve oxygen intake, helping both performance and recovery.
5. Increased mitochondrial density
Mitochondria are often called the powerhouses of your cells because they are responsible for producing energy.
Training in Zone 2 has been shown to increase both the number of mitochondria and how efficiently they work.
Author Bio:
Matt Weik, BS, CSCS, CPT, CSN, is the owner of Weik Fitness. He is a globally recognized and prolific writer. With a passion for creating health and fitness content, Matt’s work has been featured on thousands of websites, over 100 magazines, and he has authored more than 25 published books.
